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FRIDAY, 8/16/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.


Front Squat


Take 20 minutes to build to today’s 1-RM…

Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.


Three sets of:

45-Second Wall Sit

Rest 15 seconds

Goblet Squat x 15 reps @ 20X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8 reps each side @ 2111

Rest 60 seconds


Metcon (Time)


For time:

800 Meter Run

50 Thrusters (95/65 lbs)

800 Meter Run


Four rounds for time of:

400 Meter Run

12 Dumbbell Thrusters

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